GlockTalk.com
Home Forums Classifieds Blogs Today's Posts Search Social Groups



  
SIGN-UP
Notices

Glock Talk
Welcome To The Glock Talk Forums.
Reply
 
Thread Tools Display Modes
Old 03-02-2011, 19:09   #1
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
Jack's 5-3-1 Log

I have spent the last six months screwing around. I am going to commit myself to one full year of 5-3-1. Mostly I will do twice weekly. So, today is Day 1, Wave 1.

3/2/11. CGBP 45x8, 95x5, 135x5, 160x5, 180x10, 105x10x10x10x10x10
Squat 135x5, 175x5, 200x5, 230x9
Db row 80x10x10x10



I experimented with lower bar squats. They hurt my Achilles. Not sure I like that. May return to oly squats.

I will be sore. Looking forward to DL day Saturday.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 03-02-2011, 20:08   #2
proactive
Senior Member
 
proactive's Avatar
 
Join Date: Feb 2004
Location: FL
Posts: 2,627


This is going to be a big year for Jack.
proactive is offline   Reply With Quote
Old 03-03-2011, 04:45   #3
BCR
BIGASS!!!!
 
BCR's Avatar
 
Join Date: Dec 2002
Location: New Hampshire
Posts: 4,355
Atta boy!

My squats are still misguided, so I planned out a 5/3/1 cycle for them to see how it goes. They need some direction, other than down.

Regroup, and come back strong Jack.

Jack the beast is back
Other than in the toilet
We will love his log
__________________
Without progression, I am nothing.

PAIN IS MY BEST FRIEND.
BCR is offline   Reply With Quote
Old 03-03-2011, 05:49   #4
BradD
Senior Member
 
BradD's Avatar
 
Join Date: Jun 2000
Location: Mid-South
Posts: 4,825
Quote:
Originally Posted by BCR View Post
...Other than in the toilet
We will love his log
I was trying to think of a way to tie those together.

CJ, any idea if a 5/3/1 weight and rep scheme would work with your barbell-only program?
__________________
GT Strength and Conditioning Forum

Romans 3:23 -> 6:23 -> 5:8 -> 10:9 -> 10:13

An Excellent Gospel Presentation
BradD is offline   Reply With Quote
Old 03-07-2011, 19:37   #5
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
Quote:
Originally Posted by BradD View Post
I

CJ, any idea if a 5/3/1 weight and rep scheme would work with your barbell-only program?
Maybe Brad, but am not sure. With such a minimal program, I would think more frequency than 5-3-1 would needed. Which version of 5/3/1 are you thinking about?

If you try, call it DBrad's Barbell only program. I like my version the way I wrote it.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.

Last edited by California Jack; 03-07-2011 at 19:41..
California Jack is offline   Reply With Quote
Old 03-09-2011, 18:44   #6
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
3/9/11. BP 45x8 95x5. 135x4 150x3 170x3 190x8 105 X10x10x10x10x10
High bar Squat 95x5 135x4 185x3 215x3 240x6
Db row 80x10x10x10x10
Squat clean 95x1 115x1 135x1x1x1x1x1x1



Switched to high bar squats. Cleans were much better.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 03-03-2011, 20:06   #7
proactive
Senior Member
 
proactive's Avatar
 
Join Date: Feb 2004
Location: FL
Posts: 2,627


Quote:
Originally Posted by BCR View Post
Jack the beast is back
Other than in the toilet
We will love his log
Yes!
proactive is offline   Reply With Quote
Old 03-05-2011, 16:56   #8
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
Bad day diet and workout wise. I didn't eat breakfast. My son was in the state basketball tournament at noon. His team squeaked out a victory. He wanted to celebrate by going out to lunch. I was weak from lack of food so I ate a rueben and drank 2 pints. I then went home and tried to lift afterwards.

3/5/11. Press 45-8, 95-5,105-5, 120-10, 70x10x10x10x10x10 (last to reps I had to cheat)
Squat clean ( for technique) 45x3. 95x1x1 105x1. 115x1, 125x0x1. 135x1x1
Dl. 225x5. 275x5. 315 x 5. 355x9
Rolloutsx 3 x 3 x3 x2x2
Wide grip pullupsx3x3x3x2x2



First squat cleans in years. I used to have very good form. I sucked badly. First goal is bw squat clean soon.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.

Last edited by California Jack; 03-05-2011 at 16:57..
California Jack is offline   Reply With Quote
Old 03-06-2011, 04:28   #9
BCR
BIGASS!!!!
 
BCR's Avatar
 
Join Date: Dec 2002
Location: New Hampshire
Posts: 4,355
Whats a squat clean Jack?
__________________
Without progression, I am nothing.

PAIN IS MY BEST FRIEND.
BCR is offline   Reply With Quote
Old 03-03-2011, 18:03   #10
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
3/3/11. Short I time so I tried to run a hard mile on my treadmill. Set on one percent grade I did it in 9:43.

Could have done better. I underestimated my conditioning the first half mile and my achilles was hurting causing me to run funnier. First goal is 9:00 with a two percent incline.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.

Last edited by California Jack; 03-03-2011 at 18:04..
California Jack is offline   Reply With Quote
Old 03-13-2011, 14:06   #11
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
3/11/11 press 45x5. 105x3 115x3 125x9 70x100x10x10x10x10
Squat Cleans 95x1 125x1 145x0x1x1x1x1x1
DL 225x4 295x3 335x3 375x3
Rolloutsx 3,3,3,3,3,
Widegrip pull ups 3,3,3,3,3

Thought I would get 7 or 8 dls but hurt myself.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 03-13-2011, 14:07   #12
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
3/12/11 8x60 sprints
1x120 hill sprint
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 03-13-2011, 14:08   #13
BradD
Senior Member
 
BradD's Avatar
 
Join Date: Jun 2000
Location: Mid-South
Posts: 4,825
Hurt yourself? Hopefully not too bad, right?
__________________
GT Strength and Conditioning Forum

Romans 3:23 -> 6:23 -> 5:8 -> 10:9 -> 10:13

An Excellent Gospel Presentation
BradD is offline   Reply With Quote
Old 03-13-2011, 14:16   #14
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
I know what I need to do. I just don't want too.

Never mind moved to own thread.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.

Last edited by California Jack; 03-13-2011 at 14:23..
California Jack is offline   Reply With Quote
Old 03-13-2011, 14:21   #15
BradD
Senior Member
 
BradD's Avatar
 
Join Date: Jun 2000
Location: Mid-South
Posts: 4,825
You mean at the SI joint as shown below?

Strength & Conditioning

Lower ab and left nut is weird. Just to ease your mind in case it's a hernia, it seems that recovery can be complete using a mesh op. Does it hurt if you squat down and strain like taking a BM?
__________________
GT Strength and Conditioning Forum

Romans 3:23 -> 6:23 -> 5:8 -> 10:9 -> 10:13

An Excellent Gospel Presentation

Last edited by BradD; 03-13-2011 at 14:22..
BradD is offline   Reply With Quote
Old 03-13-2011, 14:23   #16
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
Brad, will reply in other thread.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 03-16-2011, 12:09   #17
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
3/16/11. Bp. 95x5 135x5 160x5 180x3 200x5 105x10x10x10x10x10
Squat 95x5 135x5 185x2 205x2


That was it. Wasn't even close to what in was supposed to do on the squat. Was discouragedvand did not finish workout.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 03-16-2011, 18:08   #18
BradD
Senior Member
 
BradD's Avatar
 
Join Date: Jun 2000
Location: Mid-South
Posts: 4,825
Hang in there CJ. I know from experience how discouraging it is to work around an injury. You've been doing this stuff long enough that you've undoubtedly been here before and will come back strong.
__________________
GT Strength and Conditioning Forum

Romans 3:23 -> 6:23 -> 5:8 -> 10:9 -> 10:13

An Excellent Gospel Presentation
BradD is offline   Reply With Quote
Old 03-24-2011, 20:11   #19
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
3/24/11. BP 95x5, 135x5, 155x5, 175x5, 195x6, 107.5x10x10x10x10x10
Front squat 95x5, 135x4, 185x3, 205x2, 225x1
Db row 80x10x10x10x10x10
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 05-05-2011, 20:12   #20
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
5/5/11. Twenty minutes barefoot on treadmill.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 05-09-2011, 21:36   #21
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
5/9/11. 30 minutes of alternating 1 minute running and 1minute walking.

2x60 second planks
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 05-13-2011, 18:13   #22
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
5/13/11. 2 minutes running and one minute walking for fifteen minutes followed by one minute running one minute walking for fifteen minutes.


During final run I experienced some pretty bad pain in my left calf.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 05-11-2011, 18:23   #23
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
5/11/11. 3x0.5 mile intervals with 2 minute walk for recovery.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 05-14-2011, 15:02   #24
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
5/14/11

Squat 135x5. 185x2x2x2x2x2x2
SLDL 185x2x2x2
Bp 135x5. 155x5. 175x5x5x5

Lifted easy weights to see how my back was doing
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.
California Jack is offline   Reply With Quote
Old 05-16-2011, 20:10   #25
California Jack
Senior Member
 
Join Date: Aug 1999
Posts: 6,171
5/16/11. Started a new program. I'll put a link to it sometime. It is 30 seconds of work with 30 seconds rest for five sets of six different exercises. One minute rest between different exercises. Count reps. Today I did:

Goblet squats 45x16x16x14x13x13
Sand bag press x13x9x4x5x5
Pullups bw x5x4x3x3x3
Planks 5 sets
Box jumpsx8x7x5x8x9
DB Swings 45x11x7x5x6x4

On box jumps my calf caused excess pain again on the third set. I switched to unweighted step ups.

I am in such pathetic condition I had to break up four db swings over thirty seconds.
__________________
Quote:
Originally Posted by BCR View Post
Todays workout..... Ball sits to failure.

Last edited by California Jack; 05-16-2011 at 21:09..
California Jack is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -6. The time now is 21:45.



Homepage
FAQ
Forums
Calendar
Advertise
Gallery
GT Wiki
GT Blogs
Social Groups
Classifieds


Users Currently Online: 1,375
411 Members
964 Guests

Most users ever online: 2,244
Nov 11, 2013 at 11:42